 What is up everybody my name is Noah Banks certified health coach for millennials and young professional centers yourself and today We'll be going to the five secrets to increasing your metabolism. You're gonna want to stay tuned. So let's get start Secret number one to increasing your metabolism is to eat on a consistent schedule This is important because when your body is eating on a consistent schedule It can burn calories more Officially and the reason for this is maybe you push out lunch or you skip breakfast When you do this your body is not going to know when its next meal is coming So what this means is it's got to try to conserve and save as many calories as possible until that next meal And if you're doing that your body is not burning any calories So the best way to make sure your metabolism is still going is to make sure you're having snacks throughout the day That can be fruits granola bars nuts Anything that you could have throughout the day that you're eating on a consistent schedule So if you're saying I'm gonna eat a breakfast lunch and dinner and two snacks Stick to that and try to stick to that on the same schedule secret number two to increasing your metabolism It's to get at least seven to eight hours of sleep We already know that sleep is super super important for our body Especially for our brain and our regular bodily functions This includes your metabolism and the reason being is because when you don't get enough sleep Your body releases the hormone ghrelin sounds like gremlin and the reason why it's actually kind of like a gremlin is because ghrelin Increases your appetite So you're gonna get more hungry. That's where those cravings come in and also when you don't get enough sleep It lowers the hormone leptin, which actually suppresses your appetite So you're getting hungrier and you're getting less full So what does that mean you're gonna be eating a lot more and when you're eating a lot more your body's not burning as many calories What I say is at least get seven to eight hours at minimum six But try to get seven to eight hours to make sure your metabolism is still going Secret number three to increase your metabolism is to lift weights I know I talked about this in my other video, but it's really really important If you're running on a treadmill or if you're cycling on one of those cycles in class You're burning calories for that exact moment But if you do some type of weightlifting and resistance training You'll actually be burning calories up to 24 hours afterward and that's because you're tearing your muscles down So your bodies are repairing those muscles throughout the day My recommendation is to get at least two days of weightlifting or resistance training throughout the week So you can keep your metabolism pumping too Secret number four is to have a nutrient and calorie full meal Now this is super important usually because when we're trying to diet or we're trying to lose weight We'll take our calories and drop them super super low And this is not good because your body's got to adjust to that calorie amount And it's got to try to again save and conserve as many calories as possible just to survive You also have to remember the minimum calorie requirement for men is 1800 calories for women It's 1200 calories. My recommendation is 2000 for men and at least 1500 to 1600 for women So this means make sure that you're having your whole wheat carbs your protein your unsaturated fats and the other vitamins and minerals for your body Secret number five to increasing your metabolism is to move throughout the day We sit so much at our desk sitting on a couch or sitting on the bed watching TV And we're not moving if you want your metabolism to always keep running You got to make sure that you're moving throughout the day so you're burning calories consistently That means maybe getting up and stretching taking walking meetings Maybe that means you need to park away from your building so you can go ahead and walk to the front door take the stairs instead of An elevator it helps just do anything that you can to move throughout the day So with these five secrets in mind one eating on a consistent schedule two getting at least seven to eight hours of Sleep three lifting weights are doing resistance training for at least twice a week for eating a calorie-nutrient full meal And five just moving throughout the day if you do those your metabolism will be through the roof I hope this video is helpful for you I do have one question which one was your favorite secret to increase your metabolism Put it down in the comment box below and don't forget to like Subscribe and hit that little bell button so you can always be notified about new videos coming up So I will catch you guys later, and you already know it breaks the